mahi mahi

I like to combine healthy proteins like fish with lots of great veggies and create awesome flavors to make quick meals yet, food with complex flavor combinations and naturally gluten free. Case in point; a frozen fillet of mahi mahi. I keep a couple individually wrapped fillets in my freezer to form the basis of a quick meal; it has a firm meaty texture and will work well with a number of ingredients. Finding it somewhat bland I like to spark the flavor with a couple great additions to create a delicious meal, olives and capers to name those chosen today.

This is somewhat of a vague recipe, you can use more or less of the ingredients depending on your pantry and your palate. I used salad olives that have pimento in them, even more flavor!

Mahi Mahi with Veggies for one; can easily double

Ingredients:

1 4-6 ounce fillet of mahi mahi

1-2 tbsp. mild olive oil

½ a small onion, chopped

1 small celery stalk sliced fairly thinly in rounds

½ cup sliced fresh zucchini, half moons

1 cup chopped swiss chard

8-14 green olives roughly chopped

1 tbsp. capers

2-3 tsp. fresh lemon juice

1-2 tbps. Vermouth or dry white wine

1 tbsp. butter

Directions:

Heat a tbsp. of the olive oil in a medium sauté pan. Add the fish and cook 3 minutes lip it and cook 3-4 more minutes. You want a nice lightly browned fillet but not overcooked. Remove from the pan and set aside, covered so it doesn’t get cold.

Add the rest of the oil, heat, add the onions, stir, add the celery and cook, stirring frequently until they begin to soften, 3-4 minutes. Add the zucchini and the swiss chard. Stir and cook 5-6 more minutes. Add up to 2 tbsp. water if the pan seems dry. The water creates steam and helps to cook the veggies. Don’t over do it or you will have a soggy mess.

After 4 of the 5-6 minutes add the chopped olives and the capers. When the veggies looks about done, return the fish to the pan and pour the fresh lemon juice and Vermouth over the fish and the veggies. Stir another few seconds. Add a tbsp. of butter and, while it melts, season with a few grinds of fresh pepper. The butter, lemon juice and wine form a delicate sauce that clings to all the veggies.

Taste before adding any salt as the capers and olives provide a fair amount of salinity and it is impossible to remove salt once you sprinkle it on. Serve over hot steamed rice. I love it over long grain brown rice or long grain white rice. It is a complete meal without any additions. Creating it should only take 15 minutes if you already have some cooked rice available. White rice can be made in less than 20 minutes. Enjoy this healthy yet very flavorful meal some evening soon!